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Snatch Grip High Pulls

 
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James Hanley



Joined: 05 Dec 2007
Posts: 49

PostPosted: Sun Dec 30, 2007 10:50 pm    Post subject: Snatch Grip High Pulls Reply with quote

How useful are these when it comes to power snatch training?

By my logic, if you train up so that you can pull a weight well over what you can actually power sntach to say nipple level, then when you're attempting a power snatch it sohuld make lighter weights "easier".

Is there any merit to this?

Also, what sort of height are they usually pulled to? I was pulling to about nipple level today. I did 90kg 3x3 quite easily (assuming that since it's only 10ish % over my best power snatch it'd be a good range to work in) and then continued up to a single with 115kg which ended up just at my nipps...

*All of the above is obviously assuming that the snatch pulls follow very closely to normal snatch form (power snatch in my case)*
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Kevin Darcy
Kolecki's Understudy


Joined: 08 May 2007
Posts: 256
Location: galway

PostPosted: Mon Dec 31, 2007 4:19 am    Post subject: Reply with quote

Many people pull to the height needed to lock out the bar. So I do them aiming primerily for strength to hold good position and bar trajectory throughout the pull. This is my main priority. After that I hope to hit just under sternum while still at full triple extension and trying not to use biceps.

James I think that 90 is a toy weight to you. Keep good form and when your strength comes through you will move a lot of weight. I am not advocating only training technique. Train technique and keep trying to get stronger in my opinion anyway.

May I ask if you are doing any work towards strength in the bottom position under a squat snatch? This might be a quick way to get poundage gains if that is your goal.

Hope some of this helps.
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Wed Jan 02, 2008 1:50 pm    Post subject: Reply with quote

Tommy Kono in his book recommends to mid sternum. And to pit a stick at that height across your rack, and snatch pull side on to hit the stick with the end of barbell. A small plate at one end of stick lets it go up and back down again.
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James Hanley



Joined: 05 Dec 2007
Posts: 49

PostPosted: Thu Jan 03, 2008 1:17 pm    Post subject: Reply with quote

Thanks for that lads.

Kevin, I'm not really doing any work in he bottom position, mainly because my bottom position if about a foot and a half above parrallel!! I STILL haven't bothered to put the work in to learn proper form. I think I just need to get out of Hercs cos there's too many distractions (ie the bench and squat rack!) for me to spend enough time working on proper form.

I know there was talk of a big 3 week training camp somewhere in Ireland during the summer so if that happens I'd love to go along and just immerse myself in weightlifting for that time and hopefully get things down!!

I'm mainly working with power snatches at the moment so what can I do to imrpove them?

Cheers bro!
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Kevin Darcy
Kolecki's Understudy


Joined: 08 May 2007
Posts: 256
Location: galway

PostPosted: Fri Jan 04, 2008 12:38 am    Post subject: Reply with quote

James I know that you have enough flexability and strength to squat deep. I dont understand why one would limit the movement to a power snatch. This is not a critisism, just wondering. Pleaase tell me the reasoning, im genuinely interested.

Anyway to improve the power snatch I would power snatch, pulls, power snatch from above and below knees, behind head snatch grip press.
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James Hanley



Joined: 05 Dec 2007
Posts: 49

PostPosted: Fri Jan 04, 2008 12:59 am    Post subject: Reply with quote

To be honest, it's because I don't have the patience or time to devote to learning the form of a proper snatch!!

I mean I could power snatch and then ride it down into an over head squat and try to catchit progressively lower but I don't know if that would be any use.

Drop stnatches are something I've considered too.

Whatcha think??
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Kevin Darcy
Kolecki's Understudy


Joined: 08 May 2007
Posts: 256
Location: galway

PostPosted: Fri Jan 04, 2008 6:17 am    Post subject: Reply with quote

I think that riding the bar down into the bottom position is a very good way to go about this. I train this way myself. I f you do this most of the time youtrain snatch type movement I cant see why youwouldnt snatch more than you can power snatch in just a few weeks. As I remember your spinal flexability and shoulder were very good, are they still?

Drop snatchs are a nice additional exercise to help get comfortable down thwere and to help speed under the bar. Another good exercise is doing snatch grip behind head presses while down in the bottom position.

Can youdo an overhead squat comfortably. If you can your laughing.

Learning snatch doesnt have to be by jumping up and down on the blocks for months and months.

Do you know about the S shape that bar trajectory makes in the snatch?
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James Hanley



Joined: 05 Dec 2007
Posts: 49

PostPosted: Fri Jan 04, 2008 12:00 pm    Post subject: Reply with quote

Kevin Darcy wrote:
I think that riding the bar down into the bottom position is a very good way to go about this. I train this way myself. I f you do this most of the time youtrain snatch type movement I cant see why youwouldnt snatch more than you can power snatch in just a few weeks. As I remember your spinal flexability and shoulder were very good, are they still?

Drop snatchs are a nice additional exercise to help get comfortable down thwere and to help speed under the bar. Another good exercise is doing snatch grip behind head presses while down in the bottom position.

Can youdo an overhead squat comfortably. If you can your laughing.

Learning snatch doesnt have to be by jumping up and down on the blocks for months and months.

Do you know about the S shape that bar trajectory makes in the snatch?


Haha gas... that's the main reason I can't actually do the lifts, I just dislike the idea of doing so much empty bar work over and over again, even if it is effective!

I can still overhead squat with no problem. BUT I don't think i'd be able to snatch grip press behind my neck in the bottom position (I think I've seen it refered to as a Sotts Press somewhere?).

I'll try out your suggestions and see what happens. Cheers!!
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Weights_Admin
Site Admin


Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Fri Jan 04, 2008 2:55 pm    Post subject: Reply with quote

James do you train in the Hercules?
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James Hanley



Joined: 05 Dec 2007
Posts: 49

PostPosted: Fri Jan 04, 2008 4:10 pm    Post subject: Reply with quote

Weights_Admin wrote:
James do you train in the Hercules?


I do indeed!
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BRENDAN



Joined: 04 Oct 2007
Posts: 73
Location: Strabane

PostPosted: Fri Jan 04, 2008 6:06 pm    Post subject: training camp Reply with quote

Would a proposed training camp in the summer be open to only experienced lifters or could novices like myself attend? After 10 weeks of preparation, I started my 1st olympic training on Wednesday which was tough. I am going to follow a 12 week queensland 3 session per week programme. I could do with some coaching especially with the squat snatch which I simply can hardly even do with the bar. For training, I am experimenting with the split snatch although presently, I am not getting very low in the split.
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Eamonn Flanagan
85kg lifter


Joined: 10 Jan 2007
Posts: 348

PostPosted: Fri Jan 04, 2008 7:12 pm    Post subject: Reply with quote

I have found these (sn grip high pulls) very helpful for maintaining and developing snatch pull power and speed while recently sidelined from full lifting by an injury.

I do however think that it is very important to perform them with v good technique and with weight which is 85-110% of max snatch.

Many people will be able to horse up 120%+ to the navel or even nipple height but if done with poor technique I could see very little transfer to the actual snatch.
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Weights_Admin
Site Admin


Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Fri Jan 04, 2008 8:42 pm    Post subject: Reply with quote

My only concern with high snatch pulls would be the possibility of unlocking the arm too soon and using the arms to pull which may then be carried across to the power/squat snatch movement.

Any opinions?
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Kevin Darcy
Kolecki's Understudy


Joined: 08 May 2007
Posts: 256
Location: galway

PostPosted: Sat Jan 05, 2008 12:35 am    Post subject: Reply with quote

Brendan

Any training camp that I plan is open to all. However they havea big workload and probably benefit people with reasonable technique and above the most.

If you feel you can handle the workload they are in my opinion of immense benefit.
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BRENDAN



Joined: 04 Oct 2007
Posts: 73
Location: Strabane

PostPosted: Sun Jan 06, 2008 12:30 am    Post subject: TRAINING Reply with quote

Thanks Kevin. I think you are right. I need to see if I can get a few competitions under my belt over the next year and go from there. I wish I was 20 again!! Surprised
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